WEBVTT

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- What's up everyone,
welcome to Yoga With Adriene.

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I'm Adriene, 
this is Benji, and it's Day 6.

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(mimics fireworks)

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Burn.

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Do not be afraid. (chuckles)

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Let's get started.

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(bright upbeat piano music)

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Okey-doke, we're going
to begin today's practice

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with the pranayama,
with a breath technique

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called Breath of Fire.

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So, watch out, (laughs)
just kidding.

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We're gonna sit up on a
little blanket or block,

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or a towel if you have it.
If not, no worries.

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Let's all come in to a seat.

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Lengthen up through the spine.

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And draw one hand to the belly,

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place the other 
one right on top.

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Just take a moment if you can,

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I can even feel myself 
moving around a lot.

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Just my energy here today.

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Just try to come into a
place of stillness to begin.

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And I'll let you to close
the eyes to see if that helps.

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Relax the shoulders 
and just land

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with a deep breath in,
and a long, long breath out.

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And you might feel a bit tired.

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If that's the case for you

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and you have no
problem being still right now,

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then I have your back with
the next breath technique.

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We'll bring some
energy to the body.

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And if you're feeling like
it's hard to be still right now,

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you know what to do, anchor
in the sound of your breath.

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Slow down your inhale.

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Slow down your exhale.

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Maybe we all find a
slight gentle reverent bow,

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just tucking the chin a little.

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Going inward.

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Let's have a
moment of gratitude here

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just for yourself

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for showing up for yourself.

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For when we take
the time to condition,

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and to practice

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sustaining the 
effort of being curious

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about our own
selves on our own paths,

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and that helps inform our
relationships with others

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and the way we 
move and walk through

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the world.

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Take one more moment here.

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Inhale.

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And then exhale,
lift the chin,

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gently open the eyes, and then
we will begin Breath of Fire.

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So a quick tutorial.

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Inhale, breathe into your hands.

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Feel the breath expand.

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We've already been here,

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we've set up the
foundations of this,

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and then exhale,
draw the navel in.

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Squeeze it in, in, in.

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So there's an expansion 
as you breathe in, give it a try.

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And then a contraction, as
you breathe out, give it a try.

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And we're just
gonna speed that up.

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So we inhale, belly expands,
we've talked about

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that directional breath
going down, it expands.

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And on the exhale,
it's a sharp quick inhale in,

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or excuse me, exhale
in with the contraction.

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So inhale. expansion.
Exhale, contraction.

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Inhale, expansion.
This is just practice.

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It's all practice,
and then exhale, draw it in.

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Now we're gonna speed that up.

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Inhale.
Exhale.

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(repeated breathing)

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Great, then let it go.

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So that is our
Kapalabhati Breath, some layers.

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The inhale becomes passive
once you find your rhythm,

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and you focus on
that short, sharp exhale,

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that contraction
drawing the navel.

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Think about the image of drawing

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the navel back in
towards the spine.

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So there's a string
that expands out on inhale

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and then it gets
pulled back in on the exhale.

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Another layer is once
you feel like you don't need

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to look at me or once we begin,

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send your gaze down
gently past your nose.

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Soft gaze, just bringing 
your concentration,

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your focus inward on the breath.

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You might start to
get off the rhythm,

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you might fall off path, right?

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What's new?
That's life, all good.

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Come back to the breath,
the rhythm,

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and you'll find
your groove again.

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Fall off, come back, and
get into the groove again.

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Alright, Breath of
Fire's so wonderful

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for kind of burning (laughs)

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any toxic energy.

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This is known to be really
good for preventing illness,

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disease, and ultimately today
just to be a matter of fact,

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this is gonna
help give us energy

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for a bit of core conditioning

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that hopefully centers
you and is a lot of fun.

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Okay.

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Alright, so hands come 
back to the belly, let's begin.

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First, just one big inhale.

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And a long exhale.

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And inhale to
begin Breath of Fire.

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(repeated breathing)

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Alright keep it going.

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Try to keep the
shoulders relaxed,

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isolating just the
navel to the spine.

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Creating that pump,
that energizing rhythm.

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10 more seconds.

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And let it go, big inhale 
in through the nose.

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Exhale, let it out,
and close your eyes.

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Release the hands to
the knees or the thighs

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and just notice how you feel.

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And the hands return to
the belly for round two.

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Only two rounds of this,
so here we go.

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Inhale in.

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Exhale to release.

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And inhale to
begin Breath of Fire.

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10 more seconds.

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And inhale in.

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Exhale out 
through the nostrils.

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Release the hands to
the knees or thighs,

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close your eyes and observe.

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Alright, just a little taste.

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Notice how you feel and
let's take it on to all fours.

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Tabletop Position, feel free
to pad the knees if you like.

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Benji you didn't come
to me for Kapalabhati.

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Usually the pets
really like Breath of Fire,

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so if that happened to you,
know you're not alone,

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hopefully it brought 
you some smiles.

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From Tabletop Position,
drop the belly, open the chest,

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lift your heart, breathe in.

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Exhale, round through
the spine, chin to chest,

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press into your foundation.

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Good, inhale, 
drop the belly, breathe in.

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Exhale, round through 
the spine, breathe out.

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One more, nice and slow, inhale.

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Drop the belly, breathe in.

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And exhale, round through
nice and slow, breathe out.

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Good, inhale, Tabletop Position.

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We're gonna curl
the right toes under,

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slide the right
leg all the way out

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so your right heel's
really reaching out.

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Then hold onto
your center your core as

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you inhale, send the left
fingertips forward, thumb up.

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Good now inhale, slide the right
leg up, lift the right leg.

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Right toes dial down.

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Exhale, bring it all in.

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Knee to nose,
round through the spine

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just like we did in Cat.

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Try to lift your
heel to your glute.

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Good, inhale, extend,
look forward,

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spread the fingers,
spread the toes.

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Press away from the earth,
and then exhale,

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keep pressing 
away from the earth

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as you round it in, contract.

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So inhale, we expand,

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radiating energy 
through the fingers and toes.

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And then exhale, round through.

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Keep it going.

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Inhale, extend.

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Exhale, round through.

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Careful not to lock
through your right elbow.

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Slight bend there. 
Inhale, extend.

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Exhale, round through.

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Inhale, extend.

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Exhale, round through.

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One more, you've got this,
stick with it.

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Inhale, expand.

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Exhale, round through.

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Bring your left
hand to your right shin,

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squeeze and lift,

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squeeze and lift it in,
and then let it all go.

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Alright, other side.

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Curl the left toes under.

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Send the left heal back.

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Now before you lift anything,

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connect to the torso, right?

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Bring in the abdominals.

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That's right, and then send
the right fingertips forward,

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right thumb up.

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Pull the right
shoulder back, and inhale,

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slide the left leg.

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Alright, inhale again to
expand whenever you're ready.

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And with the exhale, reel it in.

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Inhale, reach.

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Exhale, bring it in.

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Nice and slow, 
follow your breath.

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Inhale, reach.

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Exhale, bring it in.

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Inhale, extend.

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Exhale, bring it in.

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Working on the 
muscles of the arms.

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The legs, the glutes,
and the core.

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Building a strong back body.

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Inhale to extend.

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Exhale, bring it in, last one.

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If you took a break, come
on back for this last one,

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inhale to spread the
fingertips and toes.

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And exhale to bring it in.

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Hold here, take your
right hand to your left shin,

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squeeze and lift it in,
squeeze and lift.

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Press into your right
foot for stability.

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Whoo, and then release,
awesome work.

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Walk the palms forward, keep
the knees underneath the hips.

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You're gonna walk
the palms forward

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so that they're not directly
underneath your shoulders.

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So just a little bit as if
we were headed to Downward Dog,

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except we're gonna inhale,
drop the belly here.

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And then exhale,
send the hips back.

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Good, come through, 
pull all the heart through,

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drop the belly.

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So think long Puppy 
belly here, really stretching

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through the muscles of the abs,

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and then exhale, send it back.

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And then one more time,
slide it through,

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drop the belly.

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And exhale, send the
hips towards the feet.

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Awesome work.

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Alright, come on back,

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you can keep the
hands where they are.

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Curl the right toes under,
lift the right knee,

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curl the right toes under,
lift the left knee,

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Plank Pose, really
reaching the heels back,

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crown forward.

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Draw the shoulders 
away from the ears

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and find your center by
lifting the navel in and up.

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You got this.

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Stay here breathing,
find that Ujjayi breath,

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or check it out.

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Lift the right heel,
let it hover.

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Option here to lift the
left fingertips forward.

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You can work your
way towards that.

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Maybe not even this year,
maybe next year,

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or five years from now.

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So we're in Plank, we're
in Half Plank with the knees.

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We're in Plank or
we're lifting the right leg

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or we're lifting the left arm

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with it for three,
two on the one,

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lower, try to stay
lifted in your Plank,

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and here we go.

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Other side, lift the left leg,

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just a little
hover here, we got this.

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Maybe the right
arm reaches forward,

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maybe not.

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We're using this
opportunity to breathe deep,

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build strength, feel that heat,
definitely a burn.

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Beautiful, if the
arm is lifted, lower it.

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If the leg is lifted, lower it.

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Everyone lower to your knees,

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bring the feet together,
knees together.

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Send the hips back and
then send the fingertips

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all the way back too
as you bow the head,

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relax the shoulders 
down in Balasana.

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Take a deep breath in.

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Sigh it out with a little sound.

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Again, deep breath in.

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And lean into it, sigh it out.

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One more time, inhale.

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And let it go.

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Gorgeous, slowly come back up.

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Back to all fours,
swing the legs to one side,

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any side, and let's come
to a seat, legs out in front.

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Great, hands are gonna
come behind the thighs.

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Lift those knees up
just a bit so the heels

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are on the ground,
toes are pointing face up.

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Now loop the shoulders 
forward, up and back,

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lift the chest.

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Inhale in.

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Exhale, navel
draws into the spine,

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so I'm connected, I'm gonna 
use that as I lean back.

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Drag the heels towards the body

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a little bit more and lean back.

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Holding on with the arms here.

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Lots of beautiful upward energy

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through the front body, lots
of beautiful downward energy

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through the back body.

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So you may just stay here,

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especially if you're
already feeling that energy,

00:15:14.130 --> 00:15:15.133
that shake.

00:15:16.090 --> 00:15:19.752
Or you might begin to
lift the shins parallel

00:15:19.752 --> 00:15:21.723
to the ceiling or to the sky.

00:15:23.650 --> 00:15:25.870
And then maybe you might
reach the fingertips forward,

00:15:25.870 --> 00:15:27.620
draw the legs together,
just maybe.

00:15:29.650 --> 00:15:33.070
Wherever you are,
we're here fully arriving

00:15:33.070 --> 00:15:34.831
with each inhale.

00:15:37.840 --> 00:15:40.630
Heels on the ground,
shins lifted,

00:15:40.630 --> 00:15:42.363
maybe fingertips
reaching forward.

00:15:45.540 --> 00:15:48.180
Then wherever you are,
inhale in,

00:15:48.180 --> 00:15:50.340
exhale, and you're gonna slowly,

00:15:50.340 --> 00:15:52.200
so even if the
heels are on the ground,

00:15:52.200 --> 00:15:55.320
you're gonna slowly
lower all the way down,

00:15:55.320 --> 00:15:57.730
straighten the legs,
low Boat Pose.

00:15:57.730 --> 00:15:59.540
And then gather yourself,
come back up.

00:15:59.540 --> 00:16:02.303
Heels can totally come 
to the ground or here.

00:16:03.660 --> 00:16:07.058
Again, low Boat, inhale.

00:16:07.058 --> 00:16:10.113
Use that contraction, come back 
up to wherever you were.

00:16:11.900 --> 00:16:14.810
Let's keep it going.
Inhale, low Boat.

00:16:14.810 --> 00:16:15.933
Exhale to lift.

00:16:17.270 --> 00:16:18.778
Inhale, low Boat.

00:16:19.626 --> 00:16:21.110
Exhale to lift.

00:16:21.110 --> 00:16:22.270
Stick with it, you got it.

00:16:22.270 --> 00:16:24.560
Inhale, low Boat.

00:16:24.560 --> 00:16:26.931
Exhale to lift.

00:16:26.931 --> 00:16:30.050
Inhale, low Boat.

00:16:30.050 --> 00:16:31.050
Exhale to lift.

00:16:31.050 --> 00:16:33.600
Now check it out.
(laughs)

00:16:33.600 --> 00:16:36.076
Hands are gonna go
over to the left side

00:16:36.076 --> 00:16:40.443
as we low Boat to
the left, come back up.

00:16:41.327 --> 00:16:43.680
And now to the right,
low Boat to the right.

00:16:45.390 --> 00:16:46.961
Come back up.

00:16:48.274 --> 00:16:50.139
Low Boat to the left.

00:16:51.807 --> 00:16:53.890
And back to center.

00:16:53.890 --> 00:16:55.577
And to the right.

00:16:57.090 --> 00:16:58.760
Back to center.

00:16:58.760 --> 00:17:00.400
Inhale, low Boat to the left,

00:17:00.400 --> 00:17:02.360
this time you're gonna
try to walk on to your left

00:17:02.360 --> 00:17:05.730
butt cheek, and then
back to center, squeeze.

00:17:05.730 --> 00:17:09.090
And you can take a full
stop here in the center moment.

00:17:09.090 --> 00:17:11.846
And inhale to the right,
right glute,

00:17:11.846 --> 00:17:14.143
reaching to the right
and back to the center.

00:17:15.030 --> 00:17:17.010
Do a nice slow pace here.

00:17:17.010 --> 00:17:18.820
Slow burn.

00:17:18.820 --> 00:17:21.230
Left, center.

00:17:22.747 --> 00:17:25.190
Inhale, right.
Use the exhale,

00:17:25.190 --> 00:17:26.970
that sharp contraction,
to bring you up.

00:17:26.970 --> 00:17:29.110
So we're using the breath,
breath's still leading the way.

00:17:29.110 --> 00:17:31.320
Inhale, low Boat to the left.

00:17:31.805 --> 00:17:33.939
Exhale, center.

00:17:34.920 --> 00:17:36.429
Low Boat to the right.

00:17:37.274 --> 00:17:38.650
Center. 
One more on each side.

00:17:38.650 --> 00:17:40.170
If you took a break, awesome.

00:17:40.170 --> 00:17:43.100
Come on back for this
last round, here we go.

00:17:43.100 --> 00:17:46.023
To the left. Center.

00:17:47.028 --> 00:17:48.724
To the right, inhale.

00:17:49.876 --> 00:17:51.244
Exhale, center.

00:17:52.140 --> 00:17:53.040
Beautiful.

00:17:53.040 --> 00:17:55.010
Open the knee, soles of
the feet come together.

00:17:55.010 --> 00:17:57.260
Inhale, loop the shoulders 
forward, up and back.

00:17:57.260 --> 00:18:00.410
Lift your chest nice and proud.

00:18:00.410 --> 00:18:03.190
Feel the heat in
the back of your neck

00:18:03.190 --> 00:18:05.980
and maybe your chest and
your armpits and your legs.

00:18:05.980 --> 00:18:07.700
Notice what it feels
like to be alive today.

00:18:07.700 --> 00:18:09.398
Take a deep breath in.

00:18:09.398 --> 00:18:11.386
And then exhale, 
send your heart forward,

00:18:11.386 --> 00:18:12.710
head forward.

00:18:12.710 --> 00:18:14.340
Maybe you grab the toes,

00:18:14.340 --> 00:18:16.660
bend the elbows
left to right here.

00:18:16.660 --> 00:18:18.680
And melt the heart down.

00:18:18.680 --> 00:18:21.120
The weight of the
head can fall over.

00:18:21.120 --> 00:18:23.463
Today for this variation,
just let it go.

00:18:25.880 --> 00:18:27.461
Breathing.

00:18:34.090 --> 00:18:35.430
That's hard work, way to go.

00:18:35.430 --> 00:18:37.560
Inhale, lift the heart.

00:18:37.560 --> 00:18:39.090
Bring the legs back to center,

00:18:39.090 --> 00:18:41.007
and we're gonna
come onto our backs.

00:18:45.221 --> 00:18:48.210
Alright, knees are up,
feet are on the ground,

00:18:48.210 --> 00:18:50.091
toes pointing forward.

00:18:51.100 --> 00:18:54.100
Interlace the fingertips,
bring them behind the head,

00:18:54.100 --> 00:18:55.840
but go ahead and
keep the thumbs extended.

00:18:55.840 --> 00:18:56.980
I love to extend the thumbs

00:18:56.980 --> 00:18:59.300
to create a little
neck hammock for myself.

00:18:59.300 --> 00:19:02.230
Elbows are gonna stay wide,
we scoop the tailbone up

00:19:02.230 --> 00:19:05.350
so the low back's nice
and flush with the mat.

00:19:05.350 --> 00:19:08.460
Let the breath guide you,
inhale in here.

00:19:08.460 --> 00:19:12.370
Exhale to lift up, but
instead of crunching like so,

00:19:12.370 --> 00:19:14.290
keep your gaze
up towards the sky.

00:19:14.290 --> 00:19:15.650
Imagine you're
holding a piece of fruit

00:19:15.650 --> 00:19:17.290
between your
chin and your chest.

00:19:17.290 --> 00:19:19.000
Keep the elbows nice and wide,

00:19:19.000 --> 00:19:21.670
and take it upon
yourself to really engage,

00:19:21.670 --> 00:19:23.750
stay here, hang out for a second

00:19:23.750 --> 00:19:27.150
until you feel a
little bit of a burn,

00:19:27.150 --> 00:19:32.150
a little connection 
in the abdominals.

00:19:34.450 --> 00:19:37.530
Now with the breath,
inhale, lower.

00:19:37.530 --> 00:19:39.763
Exhale, contract,
and lift again.

00:19:41.233 --> 00:19:42.455
Inhale, lower.

00:19:43.504 --> 00:19:46.470
Exhale, lift.
You got this.

00:19:46.470 --> 00:19:47.750
No need to think too hard.

00:19:47.750 --> 00:19:48.830
Just follow your breath.

00:19:48.830 --> 00:19:51.470
Let your breath lead the way.
Exhale, lift.

00:19:51.470 --> 00:19:53.439
Inhale, lower.

00:19:53.439 --> 00:19:55.388
Exhale, lift.

00:19:55.388 --> 00:19:56.879
Inhale, lower.

00:19:57.751 --> 00:19:59.028
Exhale, lift.

00:20:00.346 --> 00:20:02.284
Keep it going.

00:20:10.660 --> 00:20:13.400
Good. Inhale, lower. 
Exhale, lift.

00:20:13.400 --> 00:20:15.530
The next time 
you're lifted, stay lifted.

00:20:15.530 --> 00:20:18.740
You're gonna reach the fingertips
towards the heels here.

00:20:18.740 --> 00:20:20.750
Stay lifted, lifted, lifted.

00:20:20.750 --> 00:20:21.590
We're not crunching.

00:20:21.590 --> 00:20:24.513
We're keeping the
shoulders nice and relaxed.

00:20:25.780 --> 00:20:29.040
Now reach your left fingertips
towards your left toes.

00:20:29.040 --> 00:20:30.580
Then come back to center.

00:20:30.580 --> 00:20:32.960
Right fingertips
towards right toes.

00:20:32.960 --> 00:20:35.360
Back to center.
Now keep it going.

00:20:35.360 --> 00:20:37.554
Gazing up at the sky.

00:20:37.554 --> 00:20:39.990
Hugging the low ribs in.

00:20:39.990 --> 00:20:41.834
Breathing deep here.

00:20:45.320 --> 00:20:47.770
Beautiful, 
now interlace the fingertips,

00:20:47.770 --> 00:20:50.280
come back to your
neck hammock for support.

00:20:50.280 --> 00:20:52.963
Head stays lifted,
elbows nice and wide.

00:20:54.090 --> 00:20:56.370
Alright, lift the 
right shin now,

00:20:56.370 --> 00:20:58.830
lift the left shin,
and here we go,

00:20:58.830 --> 00:21:00.540
breathing nice and evenly,

00:21:00.540 --> 00:21:02.870
we're gonna drop
the right toes down.

00:21:02.870 --> 00:21:03.890
Bring it back up, and then

00:21:03.890 --> 00:21:06.560
the left toes down.
Bring it back up.

00:21:06.560 --> 00:21:10.083
Right toes down. 
Left toes down.

00:21:11.410 --> 00:21:14.640
Right toes down. 
Left toes down.

00:21:14.640 --> 00:21:17.160
Low back stays nice
and flush, you got this.

00:21:17.160 --> 00:21:20.070
Right toes down. 
Left toes down.

00:21:20.070 --> 00:21:23.140
Now send both legs
up towards the sky.

00:21:23.140 --> 00:21:25.913
Take your hands, 
reach them over towards

00:21:25.913 --> 00:21:28.550
the left side of your mat.

00:21:28.550 --> 00:21:31.290
And this is like the old
school Yoga With Adriene image

00:21:31.290 --> 00:21:33.290
that is like holding
Simba over the cliff.

00:21:33.290 --> 00:21:35.414
So you're reaching,
you're really engaging your abs,

00:21:35.414 --> 00:21:37.727
no laziness here.

00:21:37.727 --> 00:21:39.465
Good, then bring
Simba up and over.

00:21:39.465 --> 00:21:42.183
Take him to the right.

00:21:43.660 --> 00:21:46.363
Up and over to the left.

00:21:47.459 --> 00:21:50.130
Up and over to the right.

00:21:50.130 --> 00:21:52.300
Now check it out, 
up and over to the left,

00:21:52.300 --> 00:21:55.750
this time drop your
right leg, let it hover.

00:21:55.750 --> 00:21:58.100
Back up to center,
legs and arms,

00:21:58.100 --> 00:21:59.740
over to the right with Simba

00:21:59.740 --> 00:22:03.930
and leg, left leg down to hover.

00:22:03.930 --> 00:22:05.670
Okay back to center.

00:22:05.670 --> 00:22:08.203
To the left,
dropping the right heel.

00:22:09.750 --> 00:22:12.770
And to the right,
dropping the left heel.

00:22:12.770 --> 00:22:14.813
Back and forth, you got this.

00:22:16.361 --> 00:22:18.872
Exhaling when you
come back to center.

00:22:32.020 --> 00:22:34.750
Alright, even it out,
one more on each side.

00:22:34.750 --> 00:22:38.550
If you took a break, come
back all in now, here you go.

00:22:38.550 --> 00:22:42.740
And then slowly release the head,
just the head, the neck,

00:22:42.740 --> 00:22:45.320
the shoulders, keep the legs up.

00:22:45.320 --> 00:22:46.690
Awesome, you're doing great.

00:22:46.690 --> 00:22:49.590
Bring the palms down to
the earth, legs stay up here.

00:22:49.590 --> 00:22:52.080
Last bit, we're gonna
press the palms into the earth

00:22:52.080 --> 00:22:54.770
and we're gonna lift
the soles of the feet

00:22:54.770 --> 00:22:56.780
all the way up towards the sky.

00:22:56.780 --> 00:22:59.352
So here we go, inhale in.

00:22:59.973 --> 00:23:01.407
And exhale to lift.

00:23:02.730 --> 00:23:05.143
Inhale, lower. 
Exhale, lift.

00:23:06.610 --> 00:23:08.633
Inhale, lower. 
Exhale, lift.

00:23:09.790 --> 00:23:12.620
Inhale, lower. 
Exhale, lift.

00:23:12.620 --> 00:23:15.120
Really working to
find that engagement

00:23:15.120 --> 00:23:17.120
in the low belly here.

00:23:17.120 --> 00:23:19.230
Doesn't have to be a
big move to do that.

00:23:19.230 --> 00:23:21.793
You can use your palms,
in fact, do use your palms

00:23:21.793 --> 00:23:23.672
to press into the earth.

00:23:24.720 --> 00:23:29.653
Pressing into the earth
as you lift, and lift,

00:23:31.230 --> 00:23:33.649
and lifting on the exhale.

00:23:39.230 --> 00:23:41.470
Alright, if you took a break,
come on back in.

00:23:41.470 --> 00:23:44.620
We're gonna do five
more together, here we go.

00:23:44.620 --> 00:23:49.794
One, two, three.

00:23:52.920 --> 00:23:56.421
And five, and release.
Beautiful.

00:23:56.421 --> 00:23:59.240
Bring the feet to the ground,
keep the knees up.

00:23:59.240 --> 00:24:01.100
Let's go right
into a Bridge Pose.

00:24:01.100 --> 00:24:03.800
So toes pointing forward,
palms on the ground.

00:24:03.800 --> 00:24:06.190
Squeeze your imaginary
block between your thighs

00:24:06.190 --> 00:24:08.610
as you lift the hips.

00:24:08.610 --> 00:24:10.240
Feel that stretch 
through the abdominal.

00:24:10.240 --> 00:24:11.090
Should feel good.

00:24:11.090 --> 00:24:13.240
You're gonna walk the shoulder
blades down and together.

00:24:13.240 --> 00:24:15.370
You might interlace
the fingertips finding

00:24:15.370 --> 00:24:17.150
a little bind here.

00:24:17.150 --> 00:24:20.466
Shins forward, 
hip points lifting.

00:24:21.675 --> 00:24:23.300
Chest to chin, chin to sky.

00:24:23.300 --> 00:24:24.620
Take a deep breath in.

00:24:24.620 --> 00:24:26.973
Feel the skin of 
the belly stretch.

00:24:27.950 --> 00:24:31.290
Yes, and then slowly release.

00:24:31.290 --> 00:24:33.930
Bring it down,
now supine Cobbler.

00:24:33.930 --> 00:24:37.900
So, we'll open the knees,
soles of the feet come together.

00:24:37.900 --> 00:24:39.190
This is where
we're gonna end today,

00:24:39.190 --> 00:24:41.540
so bring your left
hand to your heart,

00:24:41.540 --> 00:24:42.810
your right hand to your belly.

00:24:42.810 --> 00:24:45.623
Take the deepest
breath you've taken all day.

00:24:47.610 --> 00:24:51.010
And as you exhale, relax the
weight of your body completely

00:24:51.010 --> 00:24:52.300
and fully into the earth.

00:24:52.300 --> 00:24:56.112
Close your sweet
eyelids and relax your jaw.

00:24:59.140 --> 00:25:02.140
So if today was
difficult for you,

00:25:02.140 --> 00:25:04.163
please know you're not alone.

00:25:05.080 --> 00:25:07.253
If you liked finding the fire,

00:25:08.520 --> 00:25:10.540
both in pranayama 
and the breath,

00:25:10.540 --> 00:25:14.207
and with the asana,
the movements,

00:25:16.103 --> 00:25:19.950
then you can return 
to this practice

00:25:19.950 --> 00:25:24.493
for some mindful conditioning.

00:25:27.120 --> 00:25:32.120
But remember
what we're on a quest

00:25:32.120 --> 00:25:37.130
for here is to 
have the breath really

00:25:38.095 --> 00:25:41.140
lead the way again.

00:25:41.140 --> 00:25:46.070
When we're babies, 
when we're children,

00:25:46.070 --> 00:25:47.070
it happens naturally

00:25:47.070 --> 00:25:51.423
and somewhere along the way
we kind of lose that connection.

00:25:54.020 --> 00:25:56.663
So I'm all for
conditioning practices.

00:25:59.208 --> 00:26:04.208
But here is to remembering
how to create those practices

00:26:04.208 --> 00:26:06.455
in a way where they are

00:26:08.830 --> 00:26:11.993
in a marriage with
the breath, alright.

00:26:13.430 --> 00:26:16.994
Let's take a quiet moment here.
Notice how you feel.

00:26:27.990 --> 00:26:31.610
And use an inhale to
fill the belly with air.

00:26:31.610 --> 00:26:34.700
Use an exhale to draw
your navel to your spine

00:26:34.700 --> 00:26:37.940
and from that core connection,
bring your knees together,

00:26:37.940 --> 00:26:39.370
legs together.

00:26:39.370 --> 00:26:42.010
Walk the feet now as
wide as the yoga mat.

00:26:42.010 --> 00:26:45.910
Hands stay where they are
and then the knees fall inward.

00:26:45.910 --> 00:26:49.783
Knocking in towards each other,
resting together.

00:26:50.980 --> 00:26:53.730
So that now you can relax again

00:26:53.730 --> 00:26:55.400
the low body
fully and completely

00:26:55.400 --> 00:26:59.240
so you're not holding the
knees up in the air, but relaxing.

00:26:59.240 --> 00:27:01.811
And again, just a
quiet moment here

00:27:01.811 --> 00:27:06.481
before we close to
just notice how you feel.

00:27:18.550 --> 00:27:21.130
And we'll end with a
cleansing breath here.

00:27:21.130 --> 00:27:23.253
Inhale in through the nostrils.

00:27:25.450 --> 00:27:27.719
Exhale out through the mouth.

00:27:30.950 --> 00:27:33.219
Again, in through the nose.

00:27:34.670 --> 00:27:38.885
And exhale, letting go of
that which no longer serves.

00:27:40.860 --> 00:27:43.623
Sweet, inhale,
bring the palms together.

00:27:44.460 --> 00:27:47.477
Thumbs up to the third eye.

00:27:47.477 --> 00:27:49.451
And exhale.

00:27:51.660 --> 00:27:55.133
And I look forward to seeing
you tomorrow for Day 7,

00:27:56.120 --> 00:27:57.803
a little slice of heaven.

00:27:58.950 --> 00:28:01.441
Until then, take good care.

00:28:02.507 --> 00:28:04.537
Namaste.

00:28:04.537 --> 00:28:08.544
(bright upbeat piano music)